Honoring Brilliance, Respecting Wisdom

Scrolling through Facebook this morning, I saw some heartfelt thoughts from a friend on her sadness at the division between Millennials and Boomers, and it made me think (as many things do) of the power and magic of integration — this time between the generations.

Honoring Brilliance

Allow me, for a minute, to go to the brain. Our wonderful Prefrontal Cortices, which give us access to empathy, long-term planning and direction, abstract thinking, delaying gratification, and so on, are still developing well into our twenties. (When exactly canteenagers1 vary from person to person, with men maturing more slowly on average. Some say 25 is a safe bet, but it can be anywhere from 21 to 30.) The connections between the emotional centers (the amygdala and limbic system) are gaining in stability, and we have a far greater ability to manage our emotional responses as we enter our mid- to late twenties. Decision-making becomes more rational, empathic, and thoughtful.

But here’s the kicker–this time of development is also one of our most brilliant. The ability to make astonishing connections, come up with new ideas, innovate, and think creatively is high. This is likely because the brain’s grey matter increases during childhood and peaks in early adolescence. Part of what we know as prefrontal cortex development is actually a function of this decrease through a process known as synaptic pruning, where the brain literally gets rid of connections that aren’t used, as well as the laying down of the myelin sheath, which strengthens neural connections so they are stronger and more reliable. In other words, young people’s brains have a ton of potential in terms of ways of thinking, while the more mature adult brain has done its pruning and a great deal of myelination, and has its patterns of thought reinforced over years of use. (See neuroplasticity for more on this subject.)

I’ve seen this in action directly with my own millennial, currently a senior in college and a Philosophy major, like his mom. As we talk about what he is reading and pursuing, I find myself struggling to keep up, and not just because I don’t remember what I read 30 years ago. Even when he explains what he is thinking completely and carefully, there is a quickness of connection lacking in me, one that I know I had at his age. I remember being able to dance at the top of those tall trees, making subtle and astonishing arguments and parsing through a dense paper seeking truth.

Respecting Wisdom 

My brain honestly works differently now. That quick lightness of thought and connection has been replaced with–I think the best word for it is–wisdom. Part of this wisdom is an older woman thinkingincreased aspect of intuition (which we believe is a system of interrelated factors that give us below-conscious-processing insight and knowledge), arising from what we have experienced. At this age, my brain can find patterns between the experiences of 54 years, quickly having a sense of what may be going on. Researchers call this “contextual intuition.” I think of it as a storehouse of micro-memories that the brain accesses below conscious awareness to help us recognize patterns. This aspect of intuition explains why a doctor who has spent 20 years treating tropical diseases may see a new patient and immediately “know” what is ailing them, while a new intern needs to look up all the symptoms.

My brain is also more patient at this age. I find myself willing to wait to see how things play out, to trust that I don’t have to know everything right now, and even that there are many things I will never know. The adolescent brain is on a track to make sense of everything–this is its job, after all. But not all is readily apparent, and wisdom shows us that sometimes patience is the best strategy, knowing what needs to unfold will unfold with time.

Wisdom also has given me a better sense of when I am operating from my emotional center and when I am thinking things through, while the adolescent and young adult brain can be carried away emotionally without realizing it. And I should add that learning NOT to say or write things when I my amygdala has been triggered unfortunately did not happen when I magically turned 25. I am still learning this, but it’s easier and I have more awareness of what is happening than when I was in my teens and early 20s.

Lastly, my brain is more integrated. This is strictly a hypothesis, but from observing my own son, his friends, and others’ children, it seems to me that the prefrontal cortex develops somewhat asymmetrically. In the right hemisphere, we have empathy and human relationship skills, while in the left we have more of the planning and sequencing aspects. My own left hemisphere was on a bit of delay–I didn’t get focus and direction until about age 27, while I had empathy and concern for others from a much younger age. My son was the opposite–he was able to plan and execute from early adolescence, but understanding others begin to develop a bit later. Wisdom–and great leadership–comes with the ability to do both.

Integration

And so, once again, as I said above, I find myself thinking about integration. I am astonished and want to nurture all the brilliance of our world’s young people. After all, these are the brains figuring out how to make biodegradable plastic out of banana peels and clean up the oceans with a giant vacuum cleaner. They deserve our respect. Yay young brains!

AND, I want to give due respect to the wisdom of the older brain. Nothing can replicate true context, patience, emotional regulation and dual-hemisphere processing. It has to be experienced for oneself, and grown over the course of a lifetime.

So why have a war? When the young brains feel honored and the older ones respected, we can partner in leadership and together make an even bigger difference in the world.

For more on this topic, see Dr. Dan Siegel’s book Brainstorm: the power and purpose of the teenage brain.

 

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You Don’t NEED Neuroscience

In which I explain whatever possessed me (an artist and poet) to take myself off to neuroscience school….. 

OLYMPUS DIGITAL CAMERAWhen I got my training as a coach almost 17 years ago, I was working as a consultant in the non-profit world. My background was theater, poetry, art, and philosophy and I think I’d perhaps taken one or two science classes in my life. I came into coaching full-on and full-hearted; its power and magic blew me away in my very first class.

I certainly didn’t need neuroscience to prove that coaching is effective. I could see it. The evidence from stories and examples was overwhelming—who needed numbers and graphs? In my coach training, I was completely fine with the instructors saying “trust us, it works,” then trying it myself, failing, refining, and eventually WHOA, a moment of true transformation for my client. WOW. Who cares HOW this works? It DOES!

But when I first became a coach I was married to a lawyer with a science background. He had a tendency in those days to dismiss and diminish coaching as fluffy, ungrounded, woo-woo and self-indulgent. Little did I know at the time what a blessing this would be, adding machinepainful as it was. Again and again, I found myself completely tongue-tied and inarticulate when he would cross-examine me about how coaching works. And falling back on my defense of “trust me, it does!” was not particularly satisfying to either one of us. While I hated being cross-examined, I did long to know what the heck was going on. Why did coaching work so well when people just gave it a shot? How could I explain this magical, amazing world of personal growth and transformation in a more compelling way? Was there a bridge to be built between the trusting mystics and the doubting linear thinkers?

Fast forward a few years. I’m divorced (I could only take so much cross-examination, after all), teaching a model of consciousness with my dear business partner Ursula, and a newly-minted faculty member for the Coaches Training Institute (CTI). Three things happen: one, I am watching our students challenged by the same confidence and communication issues I had as a new coach; two, we were struggling to get people involved in our work on consciousness; and three, I kept seeing little tastes of neuroscience in the news. This was eight years ago, and while it was NOTHING like today, with thousands of articles and books, and a new finding about the brain almost daily, there were some intriguing bread crumbs in terms of both coaching and consciousness.

Do you ever get that question that won’t leave you alone? The one that wakes you up and pokes you? The one you think, “now THAT’S a good question?” Well, proving what we were really up to in the business of human development/transformation, that was my question. How does this all work? Is it simply mystical and unknowable, or are there portions we can know? And so, to the amusement of my family (Neuroscience? I didn’t think you had any interest in science) and the bafflement of my partner Ursula (You go ahead, dear, I will NOT be joining you in neuroscience school!) off I went.

The impact was almost immediate. I was amazed. While at the time there wasn’t any direct neuroscience research on coaching (or consciousness, for that matter, but that’s another blog post), almost everything we studied was correlative, applicable, and ultimately expansive. For example, when we went through the research on how to manage stress, it mapped elegantly with the three core principles I was teaching at CTI. Learning about the right and left hemispheres of the brain helped me understand the different ways we tune our listening: to level two (more left hemisphere) or level three (more right hemisphere). And so much more. After every class I’d call Ursula and say “Guess what I learned?!” and we’d debrief and look to see how we could take this learning to a new level. And six years ago this May, our flagship program, Neuroscience, Consciousness, and Transformational Coaching, was born. This stuff was just way too cool not to share!

As we developed and trained this amazing information, Ursula, a prosperity guide, Akashic Records reader, and author of a book on blessings, became a huge neuroscience fan and expert as well. She likes to say “If I can learn this, anyone can!”

And for both of us, it hasn’t killed the mystery at all. It’s created innumerable new mysteries that have us exploring the edges of quantum physics, the heart’s resonant field, hyper-communication, the power of vibration, and much more. We have come to see that consciousness is ultimately about integration of the highly complex system of being human, and coaching is one of the best things we can do to create lasting integration. Therefor, we argue, coaching literally raises consciousness. That’s all. Just that. No big deal.

Recently I saw a post on Facebook from some blogger calling life coaching a fraud, and I was thrust back to the dinner table of 15 years past. remembering spluttering and stammering as I tried to defend a profession I hold very much in my heart. Except this time, I calmly and serenely thought, “Oh, you have NO idea what we are really doing to people’s brains and world. No idea at all.”

For a comprehensive overview of the neuroscience of the ICF competencies, see This is Your Brain on Coaching. For more brain states at different levels of consciousness, see the Seven Levels of Effectiveness ebook. 

 

The AHA Moment in Coaching

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As coaches, we are ultimately concerned with what we (perhaps somewhat arrogantly) call transformation. I have seen newer coaches struggling to create that “aha” moment of truth and realization for their clients on every single call (and feeling they have somehow failed if it doesn’t happen). In other words, that perfect question or interaction which produces transformation, after which the client will never be the same. (Okay coach, transform this client: GO.)

Oh if it were only all so easy. But human development is a rich, complex, and—most importantly—in coaching, a co-creative process. And it’s impossible to say how many sessions that will take. Sorry HR, I can’t promise any sort of tangible results ever, much less in the six half-hour sessions you are willing to pay for.

And so I want to tell you two fairly typical stories of coaching.

The Two Million Dollar “Aha” Moment

I once had a client who worked as a commodities trader. For a variety of reasons, he came into coaching feeling disconnected from his job and colleagues. He was a high producer, but something was missing in terms of his engagement. After two or three sessions, he had a true “aha” that he was being somewhat adolescent in his response to being passed over for what he thought was an in-the-bag promotion. And, more importantly, that this was by no means the way to move ahead. So he swallowed his pride, went to his boss and asked what it would take to get the promotion with (in his words) “calm curiosity.” Turns out that this question was the missing piece – he had been perceived as not taking his own development seriously. More importantly, he realized he didn’t want to be a bratty teenager at work, so he dug in, found things to be interested in again, and within a few months got the promotion.

He told me three interesting things on our final call – one, that by the time he got the promotion, it mattered less than he had assumed it would, and two, that he was proud of himself again. Then I asked him about what he thought the return on investment of coaching had been for him. He estimated his increased engagement meant probably half a cent more profit on a bushel of the commodity he was trading. For this company, that added up to at least two million dollars a year.

The Long Slow Process of Becoming

I had another client, much earlier in my coaching career (in fact, I think I was still getting my certification). Honestly, most of the time I felt I was stumbling around in the dark. We had wonderful conversations about purpose and values, and there perhaps were mini “ahas” but not the big life-changing payoff my coaching ego was desperately hoping for. After about 10 sessions, the coaching sort of drifted to a halt. I always thought I had failed.

However, we stayed in touch via friends, the occasional lunch, and later, Facebook, and after a while I saw she had enrolled in law school. She became even more active in her community than she was previously and there was tremendous leadership and wisdom displayed in her Facebook posts about community issues. It was clear she was up to something. A year or two ago, she was elected to City Council in her large city.

I honestly have NO idea whether the coaching played a role or not – she was always someone who was going to make a huge difference in the world. I think I was probably a small part of her process, which needed time to unfold.

The Role of Co-Creation

I’ve been a coach for 17 years now, and I can promise you that most experienced coaches have versions of both stories. Of course we love to tell the first one, and in my case, to be honest, I was a more experienced coach at that time. I am sure there was a boldness to my coaching that was not yet acquired with my earlier client, which definitely had an impact. But even today, I notice some clients fly with very little from me, having big “ahas!” on almost every call, and using these to move into productive action in their lives.

But some clients seem to be on a slower path of self-discovery. For the second group, they may have an “aha!” and then lose it the minute we hang up, going back to old habits. Even though there are ways to use structures and support for this group, it is often a much more gradual process. But generally, what I have seen here is that at some point it clicks. We’ve been around that mulberry bush enough times that something happens—from a brain standpoint, I think it is neuroplasticity. There are now enough neural connections on the new path (from talking about it, trying baby steps, failing, feeling the pain of the old way that is not serving, etc.) that it (finally) becomes a viable choice for the client.

What does this take? It vastly depends. In the first case, my client had been in a process of self-exploration even before coaching. I came in to a field that was tilled and ready for planting. In the second case, my client was just beginning to explore some feelings of wanting to have a bigger impact in the world. I was part of tilling that field, but it needed more before it was ready to plant.

Wherever we meet people on their path, and whatever impact we have as coaches, healers, etc., I hold it all as aspects of transformation, whether it seems so at the time or not. And this is a messy, unpredictable, unquantifiable and ultimately gloriously human process.

Four Ways to Parent Above the Line

In honor of the start of the 2017-2018 school year, yourcoachingbrain is taking a break from coaching to focus on the challenges of parenting. 

teenagers1Maybe it’s the start of another school year or the fact that my son at age 21 is now “officially” an adult, but I have been thinking a lot about parenting lately. Particularly in terms of how we both survived – and even thrived – during his teenage years.

And we didn’t have the easiest time at first, to be honest. At age 13 he went through an international move and his parent’s divorce. One day we’re living on 50 acres overlooking the Pacific ocean in Costa Rica and he’s going to a six-student supervised home school, and the next we’re back in Minnesota and he’s starting eighth grade at a huge junior high and splitting his time between two suburban houses with parents trying to figure out the next chapter of their own lives. Whew.

It wasn’t, shall we say, smooth sailing. My son and I bickered and yelled at each other, we hurt each other’s feelings, and we all too often missed the point of what the other really needed and was asking for. Understandable in a young teen, but I wanted to do better as an adult. And yet, it seemed no one could trigger me quite like he could, and I would lose my cool again and again. I was NOT being the mom I wanted to be and I wasn’t proud of myself. Nor did I find I was enjoying parenting—my son and I had always been incredibly close, and now I couldn’t figure out how to connect. A likable, easy-going kid had turned unpredictable and often volatile. Luckily, about this time, I started studying neuroscience, understanding the brain, and slowly (very slowly, to be honest) seeing a way forward. Here are few things I learned.

1) Don’t Expect Teenagers to Be Rational. Except When They Are. During the teenage and young adult years the highest brain, the prefrontal cortex, is finishing its development. Neural connections are being strengthened, and pathways deemed less important or unnecessary are pruned so that signal strength is stronger in others. (Hormonal surges play a role in this, not only in the development of secondary sex characteristics.)

I think of the prefrontal cortex (PFC) as the executive director of the brain. It doesn’t run everything, but it manages and/or connects to many of our most critical functions. For example, a fully “online” PFC is capable of thinking things through, delaying gratification, remembering things, holding abstractions, and understanding how others think and feel.

For a teenager and young adult with a developing PFC, two things happen. One, some of these things may not yet be really operational, and in my own experience (note, this is anecdotal, I haven’t researched it), it goes in rough categories. On the one hand, some kids tend to get the empathy side of things while the logical planning and thinking things through eludes them longer. This was my own experience. I had difficulty making and following plans or focusing on long-term goals until my mid to late 20s. But I could understand others from a much younger age and was the go-to “counselor” with family and friends even before I hit my teen years. On the other hand, some have real focus and ability to work towards long term goals early on, while connection to feelings (their own and others) may be less developed. This was my son, who decided in eighth grade he would be valedictorian and never wavered from that academic path (and so he was, by the way). But when I asked him at 14 how he felt about moving from Costa Rica, he literally responded, “What are these feelings of which you speak?” However, later in his teen years he began have a deeper understanding of his friends, and now we regularly talk about how he feels.

The second thing that happens is that the process of developing these aspects is erratic. One day they may exhibit great concern for and interest in you, the next be totally and completely self-focused. One day they may rationally and logically plan for their future and the next do a completely stupid and self-destructive thing.

And so one of the things that really helped me as a parent is not to expect my son to be at a different place developmentally than where he was – and to have a great deal of patience with the up and down nature of this. In other words, frame my expectations for who he was being in the moment, with the understanding that it was like a spring weather system in Minnesota, highly changeable. So take an umbrella just in case.

Visit here for more on the prefrontal cortex. 

2) If You Honor Their Brilliance it’s Easier to Share Your Wisdom. The paradoxical thing about our wonderful prefrontal cortices is that at the same time they in the late stages of development, they are also at their best. The neural connections are fresh and there are more of them. Thinking in new ways is natural, because the pathways we establish with repetition and reward are not as well-worn as they are in later years. And so, it is natural that powerfully creative and innovative thinking comes from young people. This deserves to be nurtured, celebrated, expected and rewarded.

I think of the countless deep conversations I had with my son during his high school years. One of the parenting blessings of being trained as a coach was the ability to listen with curiosity and ask questions that helped him understand his own thinking, rather than jumping in with my solution. There were times I could almost literally see the neurons firing and connecting in his brain as he pondered some important issue out loud and I managed to restrain myself and really listen. As I realized more and more his capacity for subtle thinking, I even brought him challenges I was encountering in my neuroscience studies and was astounded by his ability to help me make sense of things. His neurons were often simply quicker and more creative than mine!

At the same time, there is an important role for the wisdom we accumulate through experience. We learn, for example, that much of life isn’t black and white, that emotions tend to rule logic, and that humans are endlessly complex. I found that the more I honored and respected my son’s brilliance, the more open he was to my wisdom. One of the ways I know we got through the teenage years ok is that he now calls me from college to get my perspective and advice. Yay!

Visit here for more on neuroplasticity.

3) Design Your Relationship (When You Are Both Calm). My son and I had a really bad dynamic when he was about 14 and 15. He’d get upset and angry about something and I would react. We’d both go to a state that Dan Goleman (of emotional intelligence fame) dubs an “amygdala hijack.” In other words, both of our PFCs would be very much offline, and all that was available to either of us was fight, flight, or freeze. It didn’t matter at that point whether his upset was rational, we were just two reactions bumping against each other. My son tends to be a fighter by nature, while I am more of a fleer. This sometimes meant him following me around the house trying his best to engage me in an argument while I just wanted to get the heck away. It was, to be honest, awful.

Because of my neuroscience studies, at some point I realized what was actually happening and that I could do nothing productive in the middle of the hijack. So one day when we were at dinner and all was calm and connected, I said, “You know, hon, sometimes it seems like we get into a bad dynamic and I get triggered and reactive. When this happens, my natural response is to want to get away, and I sense this is frustrating for you because you want to talk to me about something. But if you can give me ten minutes or so to calm down, I think I can talk about whatever it is you want to discuss. Could we try this?” (My idea was, of course, that in the time I was on my own calming down, he would be as well, but this framing of the issue as mine would be easier for him to take than me pointing a finger at his reactive state.)

This changed everything for us. Not right away, and not perfectly, because we would still both get triggered, but it gave us a tiny handhold on the mountain to pull ourselves up to a higher state. I’d remind him of our agreement as calmly as I could (not at all calmly in the beginning) and he’d persist a bit, but over time he started to let go more and more quickly. It sometimes helped when I reiterated that I WOULD discuss whatever he was upset about, I just needed a few minutes.

Funny thing is, I actually don’t remember ever actually talking about the issue, because I guess by the time we both got our PFCs back online, there really wasn’t one.

Visit here for more on having an amygdala hijack. 

4) Be the Person You Want Face in the Mirror. Your young person’s brain is wiring in patterns for life, and part of creating this wiring is how the people around them respond. If you can work (and work and work) at remaining reasonably calm in the midst of stress and their age-appropriate irrationality, lack of preparation, self-focus and poor decisions, you help their brains wire for emotional intelligence.

To me, this is a thoughtful balance of speaking up, letting go, and trust. When my son was unkind I did my best to say “it’s not ok to talk to me like that,” or some version thereof, and then let it go, trusting that this was part of his development. Same with other developmental areas, such as thinking ahead. When he got stuck his sophomore year without a summer job, I did my best to first help him find some sort of solution, then worked with him around what would have been a better strategy so that he had more conscious awareness for the next year, let it go and helped him financially that summer, and trusted he would develop this skill. The next year I just checked in a couple of times and when it was clear he had really learned from the past year, told him I was proud of him and let it go.

The speaking up honors my own values and keeps me active in the game. It also serves as a reminder of where we want the neural patterning to develop. The letting go honors where the young person is and what they are capable of right now, and the trust honors that what is happening is a developmental process.

One caveat to all of this parenting is that not all brains are what we would call “neurotypical.” Humans come with a wide array of challenges and gifts, and parenting some kids is honestly harder than others. But they all have things to help us discover in our own development as well. I often would refer to my son as my Zen master, especially during those early high school years. People would think I meant he was very calm and wise. “No,” I’d say, “he’s more like one of those Zen masters who hit you over the head with a 2×4 and see how you respond. He is master of teaching me patience, perspective and love.”

He’s also one of my most favorite human beings in the world, and I am ever grateful for what I’ve learned with, from and because of him.

 

BEabove Leadership offers a two-day communication workshop, the Seven Levels Human Relationships Program, focused on increasing connection and decreasing stress in all relationships. We offer practical tools for all relationships (business, romantic and family and friends) based on neuroscience and the Seven Levels of Effectiveness. Join us in the San Francisco December 9 and 10, 2017, and Ottowa Canada spring 2018. http://www.beaboveleadership.com/seven-levels-human-relationships-program/

The Intersection of Coaching and Mentoring

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At BEabove Leadership, we’ve been musing about the next evolution of coaching for a couple of years now. We think brain research is pointing to an expanded model of human development that includes more than the classic tools of coaching. I was recently interviewed by Mentoring and Coaching Monthly out of the University of New Mexico Mentoring Institute about our new model and what we think may be the future of coaching.

Ann interview by University of New Mexico Mentoring Institute

10 rules for keeping my brain at the just right amount of stress and stimulation

At BEabove Leadership, we have learned that the prefrontal cortex (PFC) needs just the right amount of stress/stimulation to function optimally. Too little excitement, challenge,balance-2-reloaded-1564717-1279x1918 purpose, etc., and the chemical balance skews, too much stress, pressure, or demands, and the same result. (For more on the mechanics of this phenomenon, see here.)

For me, this understanding had a huge impact on my life, and I have begun to see that managing my PFC needs to be part of a basic human maintenance plan, just like keeping gas and oil in my car and not overheating the engine. This isn’t particularly easy for anyone in today’s world, and I personally struggle with a demanding international travel schedule and the challenges of co-owning an-ever developing business. But I realized one day recently that I have some rules which seem to work for me that I thought might be helpful to share.

I want to note that everyone’s balance curve is different though—what might be stressful to me could be stimulating for you, and vice versa. Ultimately, we each have to figure out our own “just right.”

Ann’s stress decrease rules:

  1. No work on the airplane. I find travel stimulating enough, thank you. It’s a lot of sensory information coming at me, and add to that any uncertainty inherent to a new location, especially a new country, and I am full, if not overloaded. So my personal rule is that I don’t generally work when I travel. I read, cocoon myself in headphones, nap. I have told my inner entrepreneur gremlin that my travel days are work, thank you very much, and I don’t really want to do more that just be. I don’t want to log onto email and make decisions in addition to the ones I have to make to just get to my destination.
  2. I get a day off. The day after training and travel is ALWAYS an off day. This is re-entry for me, and it is a hard line to keep, but I have gotten better and better at it. It’s hard because I travel a lot and have clients and meetings always looking for a place to slot in. But I have begun to see that time has a way of flowing into whatever boundaries I make, and the more I honor myself and my needs, the more I have to give.
  3. Whenever possible, nothing work-related with humans before 9 am or after 4 pm. I’m just not good early in the am, and by 4 pm or so, I’m usually feeling done talking to people. Now that I live in Santa Fe, New Mexico, which is two hours behind the East Coast, this can also be a challenging line to hold. I do make an exception for one beloved client in China and also to teach an occasional evening teleclass (also to make things work time-wise for our students in China). But again, the more I honor my own needs, the more I am finding that somehow it works out despite the occasional urgency of others.
  4. Stay home in the evening after an intense day. I rarely go out in the evening when I am training. This is a hard-learned lesson, because I have both introverted and extraverted tendencies, and my inner extravert always thinks that doing something in the evening after a training day Will Be Just Fine. But too often, I’ve regretted the extra stimulation, even if it is fun at the time, so I have learned to keep a low profile when I’m in the middle of multiple day training session. There are exceptions to this (nothing is black and white), for example, see rule #10 below.
  5. Stop, Drop and Roll. I give myself permission to recalibrate. If I get home from traveling (or have simply been juggling a lot of balls) and start feeling like wow, there is a lot to do (there is ALWAYS a lot to do when you own your own business) but I can’t really focus effectively, I know my job is to simply stop, drop and roll. Stop the thoughts that I should be productive, Drop my complicated plans and pressures, and Roll with what I want in each moment, even if that is staring numbly at the TV for an evening while I pet the cat. I often ask myself, will the thing I have planned or feel I need to do right now add to the stress in my life? And if so, what is my current capacity for that?
  6. Manage my health. I pay very close attention to food, sleep, and exercise. I bring healthy food with me when I travel and stay in places where I can cook rather than eat out. I also bring my lunch to the training room so that break time is less frantic and I can recalibrate a bit during the day. I also know that getting a good night’s sleep is critical to managing stress and stimulation during the day, so we generally start our trainings at 9:30 a.m, stay as close to the venue as possible, and go to bed early. Exercise is the one that often escapes me, even though I know it is one of the best ways to manage stress, but I try to get myself out in the evening for a bit of a walk, even if I don’t make it to an optimal 10,000 steps for the day.

Ann’s stimulation increase rules:

  1. Do what’s fun, joyful, meaningful and related to my life purpose. I try my best to continually evaluate my joy and resonance when I get a new opportunity, asking, will this be fun? Will it be interesting? Will it grow me? Or is it just a money-making or strategic thing (and sometimes I do take those—I still have a kid in college), but my preference is that sweet intersection where the project is rewarding on all levels, including financially.
  2. Keep it interesting and novel. More and more, I try not to do things that aren’t interesting. This gets harder the more experienced I become in my craft of teaching and speaking, because what once was challenging can become life as usual. Luckily my beloved business partner gets bored easily as well, and is always up for trying out a new program, webinar, or radio show. And the more we don’t know about a subject, the more interested we are in finding out – and then sharing with others.
  3. Challenge myself to do things I am not good at. This is very much related to rule #8, in that these are often new things. For example, I am studying painting and often I kind of suck. I took a class recently where we were painting on large panels and I challenged myself to keep destroying what I had made unless I truly loved it. My piece got worse and worse and worse. By the end, it was simply horrible. My teacher I think felt bad that I didn’t have something to take home that I liked. But I loved the whole mess of it. The frustration, the failure, watching something not work and staying with it, and feeling that my vision far exceeded my capacity. It was a wonderful irritating blast.
  4. Stay connected to the humans I love. Sometimes this means breaking rule #4 (stay home in the evening after training) when I am traveling and there is an opportunity to see an old friend, but this is about balance and managing both stress and resonance. I try to pay close attention to whether going out will be life-giving or draining, and spend time with those people who add to my joy and delight while limiting exposure to those who drain and sap my energy.

So these are my rules, and they seem to work pretty well. I’d love to hear yours in the comments below!

Putting the Wizards to Work

img_1963Growing up in Minnesota, I think I got the proverbial Protestant Work Ethic deeply installed in my neural operating system. There is a part of me that feels distinctly uncomfortable unless I am being Productive And Responsible At All Times. Which can, of course, lead to a feeling of being ground into a fine powder as I try to wrestle my ever-burgeoning to-do list into submission.

So when I learned about the Task Positive Network and the Default Mode Network (covered in more depth in the link) of the brain, it was huge relief. These two networks are “anti-correlated,” that is, they almost always fire one at a time: when Task goes on, Default goes off, and vice versa.

Task activates when we are focused, paying attention to external stimuli, planning and actively figuring out how to do something. I think of this network like my team of engineers. They are hugely helpful at solving logical problems, figuring out the steps to take, planning my day productively, and so on.

But sometimes you need magic instead of engineering. And this is where the Default Mode Network can help. Here is where we have meaning, dreams, vision, insight, introspection and other people’s perspectives.

I think of the Default Mode Network as my team of magicians, living deep in a cave and highly sensitive. Whenever I look too directly at them or try to force them to work, they quit. They can only cast their spells when I am not paying attention. And the best thing is to give them an assignment and go do something else that is not task-focused.

My magicians like it when I go for a walk in the woods, drive in the car (the motion soothes them), take a shower or bath, paint, draw, listen to instrumental music, nap. And when I give them an assignment beforehand, such as “please figure out how to teach the Task and Default networks in an experiential way,” they never disappoint. (In this case, I saw an image of a river with bridges, and developed a process called “Crossing the River” to intentionally activate each network during a coaching appointment.)

We all have both of these networks, but in today’s task-driven world, the power of the Default Mode Network is often underrated. My rule is, whenever I get stuck, can’t figure something out, or there doesn’t seem to be a logical answer, take the job away from the engineers, give it to the magicians, and wait.

The Boxes We Grow Up In: identity, development and the prefrontal cortex

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Ask anyone–I was a hot mess in my teens and early twenties. Disorganized, unfocused, and completely unable to finish anything I started. I dropped out of high school because I found the graduation requirements overwhelming, and by the time I finally graduated college at age 30 (remember the age, it’s important) I had credits from five different institutions on my transcript. And a story about myself that I was flaky, undisciplined, and unreliable.

None of that is actually true about me. It’s just that my brain hadn’t grown up yet.

But I carried that identity with me for years, even as much of I was doing was actually the opposite. I finished college with straight As, was a successful sales manager for a large region, managed the publishing division of a national non-profit, co-founded a non-profit, and more.

And yet I carried a story about myself based on who I was as a teen and young adult, which I was blind to (as we often are to the stories we have about ourselves). It was my dear friend and business partner who finally called me on it a couple of years ago when I said something along the lines of “Well, you know me, I have no discipline,” and after she got finished snorting coffee out her nose and laughing hysterically, she said, “Oh stop it! That is ridiculous. You are the most  disciplined person I know.”

I was completely taken aback, but when I looked more objectively at my life, I saw she had a point. Somehow, somewhere along the way, I went from a haphazard fly-by-the-seat-of-her-pants adolescent to a focused, capable, organized adult.

Now you could chalk this up to the general process of learning, and you could assume it was just me developing skills and getting feedback and becoming more effective. And part of that is true. But there is something deeper here: the truth is, I have focus, discipline and organization in my nature. It is actually core to who I am, not just a learned adaptation. So why was I such a mess as a young adult? What happened?

I grew up.

These days we’ve all heard that the brain doesn’t fully develop until approximately the mid-twenties. What we’re referring to is the prefrontal cortex, the last part of  the brain to come fully “on line.” Known as the seat of executive function, this part of the brain is in charge of calibrating risk and reward, problem-solving, prioritizing, thinking ahead, long-term planning, emotional regulation, and the ability to stand in someone else’s shoes. (It’s not that these things aren’t possible before maturity, it’s just that it takes a lot more effort and isn’t very reliable.)

And so, for over 25 years I was telling a very old story, based on an immature version of myself, which I had taken on as true, despite a great deal of evidence to the contrary. Evidence I couldn’t see because the story was blinding me to the truth.

So now, I have a new story, that I am disciplined and focused. And the power of being conscious to this is huge. Probably the main thing is that I am able to trust myself more. When I am about to take something on, instead of hearing an internal voice say “Well I don’t know, you know you don’t tend to follow through very well,” I hear “Good for you, you’ll get that done easily.” The old story was like fighting an uphill battle. The new one is more like riding a wave. And I much prefer riding a wave!

I wonder how many of us have taken on a very old and inaccurate story about ourselves, based on who we were as an adolescent or young adult work-in-progress? And how often do we label kids and teens as “this way” or “that way,” when honestly, we don’t know who they will actually turn out to be once their brains are fully developed?

Take a look and see if what you have been saying about yourself is true, or if it simply was true, before your brain grew up and you became who you actually are.

 

 

Making Affirmations Work

affirmationI recently received an inquiry about affirmations from a dear friend, wondering about a client who was convinced they just didn’t work for him. My friend, an accomplished and seasoned coach, asked me for some hard data that it actually works to tell say positive statements to ourselves. Does it, he asked, really re-wire the brain?

At BEabove Leadership, we’ve thought a lot about this issue. Affirmations are some of the stock in trade of us coaches, and so understanding whether or not they work from a scientific perspective is important. Here’s our thinking on the matter:

1) Affirmations are a way of activating neuroplasticity and the multi-modal nature of neural pathways. That is, many of our neurons fire when they are doing something, watching someone else do something, or imagining doing something (affirmations fall into this category).

2) As you know, we process on both a conscious level and a sub-conscious level. Affirmations are trying to make the subconscious believe the conscious. In other words, consciously working to rewire our subconscious.

3) When we say something to ourselves that we don’t actually believe on a subconscious level, such as, in the famous words of Stuart Smalley of Saturday Night Live fame, “I’m good enough, I’m smart enough, and gosh darn it people like me,” the subconscious says “Nope. Don’t buy it, don’t believe it. I’m not and they don’t. I REJECT this thought.” This is true to the degree that some studies have found people with low self-esteem even feel worse after saying affirmations like this. It is disruptive to their internal belief system that has developed to keep them safe.

4) However, if we say it long enough and consistently enough, we may eventually begin to believe it, causing our subconscious to say “Ok, I get it, you’ve convinced me.” But this is a long slog and many people give up along the way. It can take a long, long time for affirmations to work, particularly with very deep-seated issues and core beliefs.

5) Therefore, using the following process is much more brain-friendly, and, we have found, consequently much more effective. (Note: this process comes from an energy healer named Sandy Radomski of Ask and Receive. Neuroscience analysis of the process is ours.) Say out loud the following statements (and repeat as much as you like):

There is a part of my being that already knows how to (fill in the blank) 

This part of my being is informing the rest of me now

It is doing so with grace and ease

My mind body and spirit are receiving this information

Information transfer now complete

Here is why we think it works so well:

We say: There is a PART of my being that already knows how to (fill in the blank). And our subconscious says, “Ok, I’ll give you that. It might be a very very small part, but ok, maybe there is a part of me that knows how to do this.”

This part of my being is informing the rest of me now. Subconscious says “Ok, good idea.”

It is doing so with grace and ease. Subconscious says “Great, I’m not interested in this being a struggle.”

My mind body and spirit are receiving the information. Subconscious says “Cool, I’m not sure which part of me is going to figure this out, so let’s call on all of it.”

Information transfer now complete. Subconscious says “Oh, cool, the Star Trek part.” (Seriously, I don’t know why this is in there, but it always make me giggle).

This way we reprogram the brain without resistance. You can even feel the ease of this as you say it. I use it in the middle of the night when I can’t get to sleep and can feel myself calming down (and there is some evidence to support that any sort of positive self-affirming statement can help reduce stress). And I have used it with numerous clients over the years, who all report that it has helped them move past things that felt stuck.

For an interesting review by Psychology Today, see this link: Do Self-Affirmations Work?